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Diabetic & Heart Healthy

Back to school and back to work means back to packing lunches. These crispy chicken fingers made with panko bread crumbs help you keep lunch healthy, tasty and portable. Add some cucumber and carrot slices, grapes and a small flour tortilla for a balanced lunch that will keep you going til dinner.

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  • 1 1/2 lbs boneless skinless chicken breast, sliced into strips
  • 2 eggs
  • 1 cup panko bread crumbs
  • 1 tsp paprika
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper


  • Preheat the oven to 375 degrees. Lightly spray a baking sheet with nonstick cooking spray.
  • In a bowl, whisk the eggs. In another bowl, combine the panko bread crumbs, paprika, basil, oregano, parsley, garlic powder, salt and black pepper.
  • Dip chicken into egg and then toss into panko mixture.
  • Arrange the chicken in a single layer on the prepared baking sheet. Spray the chicken with nonstick cooking spray. Bake for 12 to 15 minutes, or until the chicken is cooked through and golden. Serve immediately or at room temperature.

Nutrition Facts

Serves 6

Serving size: 2 chicken tenders

Per Serving: Calories: 182; Fat: 3g; Saturated Fat: 1g; Cholesterol: 128mg; Sodium: 311mg; Carbohydrates: 8g; Fiber: 0g; Protein: 29g

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Date Last Reviewed: May 20, 2021

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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